Weekly Workout: Be Prepared to Move on Speed Day

If you are getting tired of long, slow distance runs and want a change of pace, add some interval training with some fast/slow runs for the workout of the day. You also can do intervals on the bike, rower or elliptical if you need a non-impact day. Here are some sample intervals to help break up the monotony of running and other steady-paced cardio events:

*Note: Make sure you warm up very well if it has been a while since you picked up the pace. I would not recommend full-speed sprinting until you have done several sets of the below intervals.  Build up with 50%-60%-70%-80%-90% full speed each set.

Speed Day

Run 100 meters fast/run 100 meters slow: Start every minute on the minute for 25 minutes. Shoot for 100 meters in under 15-20 seconds on the fast run and 30-40 seconds on the slow run. Great if done on a track or athletic field.

Repeat eight times.

• 200-meter sprint

• 200 meters easy

Repeat six times.

• 400 meters at goal mile pace

• 200-meter slow jog recovery (or walk recovery)

Non-Impact Intervals

Tabata intervals: On any device like a bike, rower or elliptical -- sprint for 20 seconds, then go easy for 10 seconds. Try to build up to as many sets as you can. Start off with many 10-15 sets, followed by an easy five-minute rest set. Then repeat again if you can. 

*Note: It is difficult to do the Tabata interval on a treadmill, so if you must use a treadmill, try 30 seconds fast/30 seconds slow for five- to 10-minute sets, with an easy rest set of five minutes in there. Repeat that cycle a few times to fit your fitness condition.

If you are focusing of fitness test pace, try the goal pace sets to help "muscle memory" your goal pace:

Repeat 6-10 times.

• Quarter-mile at goal mile pace*

• Rest with a one-minute walk or, if you want a challenge, "rest with" squats (20) and lunges (10/leg)

*Note: Goal mile pace refers to the pace you need each lap to achieve the time you want on your physical fitness test (PFT) run distance.  For instance, if you seek a nine-minute, 1.5-mile timed run, you need to run a six-minute mile pace, a three-minute half-mile or a 90-second quarter-mile.

Enjoy the Speed Day.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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